Do you know that Americans consume only 15 grams of fiber every day, which is nearly half of the recommended value?

Fiber, a particular kind of carbohydrate, holds immense nutritional benefits for maintaining overall health.

In today's video, we are going to talk about 9 superfoods that contain high fiber and are certainly the healthiest ones, so that you never miss your fiber dose again.

These foods are not only healthy but also delicious, making your health improvement journey more fun and likely to last.

Always consult your dietician or healthcare advisor before introducing any new food to your diet if you have any prior concerns or medical history.

#fiber #fiberfoods #NaturalDoc

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⌛Timestamps:
⏱️ Intro - 0:00
⏱️ 1. Oats - 00:49
⏱️ 2. Legumes - 02:47
⏱️ 3. Broccoli - 04:50
⏱️ 4. Berries - 06:45
⏱️ 5. Quinoa - 08:15
⏱️ 6. Nuts and seeds - 10:17
⏱️ 7. Avocado - 12:28
⏱️ 8. Kale - 13:39
⏱️ 9. Whole Grains - 16:03
⏱️ Benefits of Consuming High-Fiber Foods - 17:39
🎵 Music:
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✍️ Summary:
Oats:

A hearty bowl of oatmeal is a fantastic way to kickstart your day. They are tasty, versatile, and easy to prepare.

But the significance of oats lies in their adequate amount of soluble fiber, primarily in the form of beta-glucans. This type of fiber forms a gel-like substance, which promotes regular emptying of the bowel and prevents constipation.

Legumes

Whether it's black beans, lentils, or chickpeas, legumes are an excellent source of fiber and plant-based protein. They're extremely healthy, and their fiber content plays a crucial role in maintaining overall wellness.

A study found that regular bean consumption lowered LDL cholesterol levels, which is a key factor in reducing the risk of cardiovascular disease.

On the other hand, the insoluble fiber in legumes adds bulk to the stool. That’s why eating beans provides relief from constipation.

Broccoli

Broccoli, a vibrant cruciferous vegetable, is celebrated for its exceptional fiber content and its invaluable contributions to the daily needs of vitamins and minerals.

One cup of broccoli contains 5 grams of fiber, which is fantastic. Furthermore, broccoli contains a specific type of fiber known as glucosinolates, which can stimulate the proliferation of beneficial bacteria in the gut, leading to enhanced overall gut health.

Berries

Berries, including blueberries, raspberries, and strawberries, are brimming with dietary fiber, both soluble and insoluble. For example, raspberry contains the highest amount of fiber, which is 8 grams in every 123 grams of this selected berry. The presence of soluble fiber in these foods contributes to their ability to reduce the rate of digestion and to sustain a feeling of fullness.

Quinoa:

Quinoa, often referred to as an ancient grain, is celebrated for its remarkable fiber content, offering a treasure trove of nutritional benefits and an intriguing history.

Unlike most plant-based foods, quinoa is a complete protein, which means it contains all of the essential amino acids to make up your muscles, bones, skin, and blood.

Nuts and seeds:

The lists of nuts and seeds are so long that you cannot probably name all of them in one go. They are not only satisfying snacks but also a source of abundant nutritional elements such as vitamins, minerals, carbs, and many more.

The most common list of nuts and seeds contains chia seeds, flax seeds, squash seeds, pumpkin seeds, dried coconut, sesame seeds, sunflower seeds, almonds, pine nuts, pistachios, and chestnuts. All of them are high in fiber. The daily value (DV) for fiber is 28 grams per day, and a one-ounce portion of high-fiber nuts or seeds provides between 5% and 35% of that daily value. A one-ounce portion of nuts or seeds is roughly equal to a handful.

For more information, please watch the video until the very end.
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Disclaimer: The videos and channel of Natural Doc are not intended as a substitute for professional medical advice or treatment, but rather as a valuable resource for individuals interested in health and wellness. If you are encountering any form of health issue, it is imperative that you promptly get out to a medical professional.